Our prayers and support go out to our local CrossFit families…Bo French’s dad passed away this weekend – please keep Bo and his family in your prayers.

Also, we wish Candice Ruiz at CrossFit Iron Horse a speed recovery from rhabdo after a recent WOD. Get well soon, Candice!

__________SAFETY AND INJURY PREVENTION WEEK*________________

Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

As many rounds as possible in 5 minutes of:

5 Thrusters (115 lb./85 lb.)
10 Chest to Bar Pull-ups
100ft Farmers Carry (53 lb./35 lb.)

Rest 3 minutes. Repeat for a total of 3 cycles.

Post completed rounds to comments.


THANK YOU to all who came out to support CrossFit Day at Luke’s Locker! It was a great turnout and really fun WOD! Also, CONGRATULATIONS to Sarah B. for winning head-to-toe Reebok gear!

If you are interested in getting Reebok gear (the nano’s are ridiculously awesome -by far, my favorite shoe), you can purchase Reebok shoes, Olympic lifting shoes and clothing at Luke’s Locker. All CF7 members get 10% off their purchases, so be sure to tell the folks at Luke’s that you are a member here to receive your discount!

(BTW, Luke’s just got in the CrossFit Games gear – go check it out!)

Pictures from Saturday’s WOD



I attended the Movement and Mobility Course yesterday with Kelly Starrett, and I learned sooooo much. I also cannot tell you how much better I felt after getting my movement patterns better organized. I knew what was hurting, and I learned from Kelly how to move in a much better way.

I also heard Kelly say something that really hit home. He talked about scrimmaging vs. drilling. When we are kids growing up and playing sports, we drilled and drilled and drilled, right? And, if you were lucky enough to make the team, then you got to scrimmage and play. In CrossFit, we do the opposite. How many of you have been so busy scrimmaging that you forgot to drill in the skills? I know I have.

It’s time for all of us to get organized and be safer in our movement patterns. Jon Gilson of Again Faster wrote about this very topic last week. Make a commitment to lift less weight and dial in a better motor pattern this week and see how many gains you make.

Intensity vs. Volume by Jon Gilson, Again Faster

Last Sunday, I gave the Programming lecture at an L1 in Boston.

After going through six days of well-balanced workouts, aimed specifically at general physical preparation, the cornerstone of the CrossFit method, I was approached by an aspiring Games competitor.

“I can tell that’s not enough for me,” he said, the implication that the workouts we’d programmed represented insufficient volume and skill development for him to progress as an athlete.

The WODs, in order:
Push Press
Filthy Fifty
Six Rounds for Time: Row 250m, 15 Wall Ball

He saw low volume, low coordination movement, and assumed inadequacy. He was wrong.

The vast majority of your training time, regardless of your aim, should be spent at general physical preparation, embodied in simple couplets and triplets, strength training, and the occasional long-duration effort. Short, hard, intense.

This intensity is much more important than volume. Remarkably more important.

For the newer trainee, this means no two-a-days, no four-WOD Saturdays. No flash-in-the-pan volume accumulation.

Volume accumulation, the method by which athletes are able to endure ever-more reps within any given time period, is not the product of a week of training. It is the product of a lifetime of
training, years of consistent focus.

Competitors must treat intensity and volume accumulation like two different things, each with a different trajectory. Intensity is created in the moment, embodied through intelligent programming that allows for maximum output. Volume is accumulated over months and years, an extraordinarily gradual layering of intense workout upon intense workout.

Don’t confuse the two.

If intensity and volume accumulation are confounded, the result is generally setback: injury, movement deficiency, short-term success at long-term cost.

I see it constantly, the rapid preparation for a looming contest consisting of a sudden, massive increase in volume, imposing huge loads on unprepared physiology.

Hear me now. If you’re an aspiring Games competitor without years of volume accumulation through high school and collegiate training, without significant time under a skilled, veteran CrossFit coach, and you pursue volume with aplomb, you’re going to crush yourself.

Stop setting your sights on the 2014 Games. Aim at 2016, 2017, 2018. Give yourself adequate time to develop a base of general physical preparation, to identify and remedy your movement deficiencies at their root level, to acquire new skills, to accumulate volume in a sensical way.

Go hard, and then go home. Be consistent in your training, but never overzealous in frequency. Never confuse simplicity with inadequacy. Never confuse volume with intensity.

Success is a lifetime pursuit. Treat it that way.

Post thoughts to comments.

Monday WOD, August 5, 2013

4 thoughts on “Monday WOD, August 5, 2013

  • August 5, 2013 at 10:27 am

    6 rounds plus 25 sec…. RX
    This was a hard but great WOD. Good job by everyone this am.

  • August 5, 2013 at 12:09 pm

    MOBILITY CLASS WEDNESDAY, 7pm at CF7. Bring three lacrosse balls with you (tape two of them together to make a peanut). If you want to bring your favorite beer, bring that too – it’s going to be a fun hour of movement and mobility, working out some of those nasty bits that we need to pay more attention to!

  • August 5, 2013 at 12:32 pm

    6 rds RX @ noon- hot hot hot!!!!
    Great job Mark 9 rds & Mitzi 7 plus!!!

  • August 5, 2013 at 4:41 pm

    7 Rounds + 5 Thrusters

Comments are closed.